In my opinion there are several ways to improve our sleep quality. The first way is to eat healthy food. Second is to stop using your phone at least an hour before you go to sleep. Third is to use some herbal teas that have no side effects such as lavender, chamomile or herbal teas that have more than one herb combined together to make a great and effective combination. I also suggest using melatonin pills if you have extreme insomnia.